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Bodyweight Overhead Squat Alternative

12 substitute exercises that target the same muscles

1
Kettlebell Swing demonstration

Kettlebell Swing
2
Barbell Full Clean demonstration

Barbell Full Clean
3
Barbell Clean Deadlift demonstration

Barbell Clean Deadlift
4
Kettlebell Hang Clean demonstration

Kettlebell Hang Clean
5
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
6
Step Knee Thrust demonstration

Step Knee Thrust
7
Archer Stepback demonstration

Archer Stepback
8
Barbell Hang Snatch demonstration

Barbell Hang Snatch
9
Mountain Climber Lunge demonstration

Mountain Climber Lunge
10
Bodyweight Full Squat with Overhead Press demonstration

Bodyweight Full Squat with Overhead Press
11
Barbell Pause Deadlift demonstration

Barbell Pause Deadlift
12
Bodyweight Rear Lunge Front Raise demonstration

Bodyweight Rear Lunge Front Raise

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Bodyweight Overhead Squat trains

Primary Gluteus Maximus Quadriceps

Secondary Deltoid Anterior Erector Spinae Hamstrings Rectus Abdominis

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